Elevate Performance: Fuel, Focus,

& Cycle Strong

A 6-Week Program for Women 40–75

Who Want to Ride Strong—Mind and Body.

Feel like you’re putting in the miles but still not quite dialed in? This program blends real-life nutrition strategies and performance mindset tools so you can ride steady, recover well, and show up confident for your next cycling event—no matter whether that’s a fondo, gravel ride, or multi-day challenge – and no matter if you want to complete or compete.

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This is for you if…

You’re not new to endurance riding, but lately...

You’re following a training plan or you’re keeping up with regular rides, but fueling? That feels vague—or maybe it's not even on your radar.
You’re unsure if what you’re doing nutrition-wise is actually helping... or just outdated advice based on a 25-year-old male professional athlete.
You want to feel stronger and more energized, but recovery is slower and fatigue creeps in more than it used to.
You’re feeling mentally scattered as your event gets closer, and don’t have a clear plan to follow.

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You’re motivated.

You’re committed.

But you want support that meets you where you are now,

as a woman in midlife.

This is not just more information.

You’ll walk away with a toolkit you can use again and again:

Fueling Strategy

A clear, simple fueling strategy for training and event day—even if you’ve never paid much attention to it before

Recovery Tools

Recovery tools that actually work for mature women, so you don’t feel wrecked the next day

Mindset Practices

Mindset practices to help you stay focused and steady—not overwhelmed or second-guessing yourself

Event Day Plan

A flexible event-day plan that fits your life and your goals—no rigid rules or extremes

Confidence Boost

A boost in confidence, clarity, and momentum—without adding pressure or more to-dos

A low-touch, high-impact program designed to fit into your full life.

6 Weekly Topics delivered via email or member portal
→ Each includes 1 short nutrition lesson (Dina) and 1 mindset mini-lesson (Kristin)
Optional Tools: simple checklists, worksheets, and reflection prompts each week

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This program uses the Functional Mental Toughness (fMT™) model to guide your mental and physical prep:

Build sustainable daily habits to boost energy, clarity, and joy

Develop your fueling and focus plans with intention—not urgency

Practice how you want to show up during tough training rides or on race day

This isn’t about grinding harder.

It’s about showing up stronger, with purpose and presence.

🥝 Nutrition Designed for Our Age Set
Say goodbye to a single fueling suggestion that doesn’t apply to our bodies. Dina brings decades of experience working with active women over 40 - emphasizing fueling that works with your physiology, not against it.

🧠 Mindset Support That Meets You Where You Are
Kristin helps you quiet the self-doubt and decision fatigue with tools from Functional Mental Toughness—so you ride with more calm, confidence, and clarity.

🕒 Made to Fit Your Life
No long lessons. No complex homework. Just practical insights you can apply right away, without overhauling your routine.

6-Week Overview

Nutrition Focus

Fueling Foundations: Meal timing, protein strategy, and consistency as performance essentials. Plus: plate visuals for easy day-to-day implementation.

Mindset Focus

Intro to Functional Mental Toughness (fMT): The Energy Bank model + identifying your current fuel drains vs. deposits. Shift from “all or nothing” to “all or something.”

6-Week Overview

Week	Nutrition Focus – Dina (RD)	Mindset Focus – Kristin (LPC/FMT Coach)
Week 1 – Strong Starts	Fueling Foundations: Meal timing, protein strategy, and consistency as performance essentials. Plus: plate visuals for easy day-to-day implementation.	Intro to Functional Mental Toughness (fMT): The Energy Bank model + identifying your current fuel drains vs. deposits. Shift from “all or nothing” to “all or something.”
Week 2 – Hydrate & Support	Hydration, Electrolytes, and Supplement Gaps:How midlife physiology changes hydration needs. When supplements help (magnesium, omega-3s, etc.). Sodium strategy for cyclists.	Daily Momentum + Self-Trust: Build “small win” stacking. Using self-talk and confidence cues to reinforce what’s working. Practice using hydration or morning routines as mindset anchors.
Week 3 – Prepare to Ride	Pre-Training Fueling: What, when, and how much based on your body and event goals. Real food fueling encouraged. What’s worth practicing now.	Mental Rehearsal + IPR (Instant Positive Response): Introduce mental warm-ups. Create affirmations and practice scenario visualization.
Week 4 – Fueling the Ride	On-Bike Fueling and Hydration: Practicing timing, types (food vs. gels), fluids. Supplements. Adjusting for event length, terrain, and pace.	Focus in the Moment: Create a “Feel and Focus” plan + Ride Mantra. Strategies for bouncing back from a low point.
Week 5 – Recovery is Strategy	Post-Ride Nutrition Support: inflammation, injury prevention.	Performance = Recovery: Nervous system reset tools, sleep routines, and reframing recovery as a strength builder.
Week 6 – Event Ready & Beyond	Race Week Nutrition + Beyond: Building and finalizing fueling/hydration strategy for event day. Travel considerations	Confidence Rituals + Integration: “Thinking–Feeling–Doing” planning. How to build lasting performance habits that expand your fMT bank.

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